Ilunga Julie Hyrox Result

Dive into this athlete’s performance at 2024 Maastricht using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.

Performance Highlights

FRA FRA Flag Women 35-39 #183031 01:29:50 20th in AG | Top 33.9% 136th | Top 43.3%
+00:34
46:38
Run Total
+00:05
05:50
Avg. Lap
+00:16
05:20
Best Lap
-01:16
35:42
Workout Total
-00:10
04:27
Avg. Workout
+00:43
07:35
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Women

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Women

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Ilunga Julie's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Ilunga Julie's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Women

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Ilunga Julie's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Women

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Ilunga Julie's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 03:56. Check the detail of the improvement plan below.

01:28 Potential Improvement 37.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 01:28 06:51 to 05:23 37.3%
Run Total 01:28 46:38 to 45:10 37.3%
Rowing 00:33 05:50 to 05:17 14.0%
Sandbag Lunges 00:16 04:51 to 04:35 6.8%
Ski Erg 00:11 05:13 to 05:02 4.7%
Sled Push 00:00 02:32 to 02:32 0.0%
Burpees Broad Jump 00:00 04:29 to 04:29 0.0%
Farmers Carry 00:00 01:46 to 01:46 0.0%
Wall Balls 00:00 04:10 to 04:10 0.0%

Splits Time

Ilunga Julie Perfect Race
Splits Total Average Total
Running 1 05:30 00:00 05:06 +00:24 00:00 +00:00
Ski Erg 05:13 05:30 05:07 +00:06 05:06 +00:24
Running 2 05:20 10:43 05:29 -00:09 10:13 +00:30
Sled Push 02:32 16:03 02:45 -00:13 15:42 +00:21
Running 3 06:07 18:35 05:47 +00:20 18:27 +00:08
Sled Pull 06:51 24:42 05:45 +01:06 24:14 +00:28
Running 4 06:06 31:33 05:49 +00:17 29:59 +01:34
Burpees Broad Jump 04:29 37:39 06:05 -01:36 35:48 +01:51
Running 5 05:50 42:08 05:57 -00:07 41:53 +00:15
Rowing 05:50 47:58 05:23 +00:27 47:50 +00:08
Running 6 05:55 53:48 05:50 +00:05 53:13 +00:35
Farmers Carry 01:46 59:43 02:16 -00:30 59:03 +00:40
Running 7 05:37 01:01:29 05:49 -00:12 01:01:19 +00:10
Sandbag Lunges 04:51 01:07:06 04:45 +00:06 01:07:08 -00:02
Running 8 06:18 01:11:57 06:13 +00:05 01:11:53 +00:04
Wall Balls 04:10 01:18:15 04:52 -00:42 01:18:06 +00:09
Roxzone 07:35 01:29:50 06:52 +00:43 01:29:50
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Julie Ilunga performed well in the Hyrox race, finishing in the top 12% of all athletes and in the top 8% of her age group. Her overall time of 01:29:50 was respectable, but there are areas where she could improve to enhance her performance.

Segments to Improve


1. Run Total:
Julie's total running time of 00:46:38 was 02:07 slower than the average. To improve in this area, she should focus on increasing her overall fitness and specifically work on her running endurance. Incorporating longer distance runs into her training routine will help build her cardiovascular capacity and improve her running performance. Additionally, interval training, such as tempo runs and hill sprints, can help increase her speed and efficiency.

2. Roxzone:
Julie's roxzone time of 00:07:35 was 00:57 slower than the average. This indicates that she may have rested more or taken longer transitions between exercise zones. To improve in this segment, Julie should work on improving her overall fitness and specifically focus on her transition time. Incorporating circuit training and interval workouts into her training routine will help improve her overall fitness and prepare her for quicker transitions between exercises.

3. Sled Pull:
Julie's sled pull time of 00:06:51 was 00:47 slower than the average. To improve in this area, she should focus on building her strength and power. Exercises such as deadlifts, squats, and lunges can help improve her lower body strength, which is crucial for the sled pull. Additionally, incorporating sled pulls or similar exercises into her training routine will help her develop the specific muscles and technique needed for this segment.

4. Running 1:
Julie's running 1 time of 00:05:30 was 00:33 slower than the average. To improve her running performance, Julie should focus on increasing her speed and endurance. Interval training, such as fartlek runs and tempo runs, can help improve her speed and running efficiency. Additionally, incorporating strength training exercises for her legs, such as lunges and plyometric exercises, can help improve her power and speed.

5. Rowing:
Julie's rowing time of 00:05:50 was 00:29 slower than the average. To improve in this segment, she should focus on improving her rowing technique and building her upper body strength. Incorporating rowing workouts into her training routine will help her develop the necessary technique and improve her rowing efficiency. Additionally, exercises such as rows, pull-ups, and push-ups can help strengthen her upper body and improve her rowing performance.

Strategies


- Pacing: Julie should focus on finding a consistent and sustainable pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow can result in lost time. By practicing pacing strategies during training, such as negative splits or even pacing, she can improve her overall race performance.

- Transitions: Julie should work on improving her transitions between exercise zones. By practicing quick and efficient transitions during training, she can save valuable time during the race. Setting up mock transition areas and timing herself during training sessions can help her identify areas for improvement.

- Mental Preparation: Julie should focus on mental preparation to stay focused and motivated throughout the race. Setting specific goals and visualizing success during training can help her maintain a positive mindset during the race. Additionally, practicing mental toughness techniques, such as positive self-talk and visualization, can help her overcome challenges and push through difficult moments during the race.

Overall, Julie Ilunga performed well in the Hyrox race, but there are areas where she can improve to enhance her performance. By focusing on her running endurance, improving her transitions, and building her strength and power, Julie can elevate her performance in future races. Implementing race strategies such as pacing, efficient transitions, and mental preparation will also contribute to her overall success.

Similar Athletes
Solomon Shannon 2024 Cape Town 01:29:25
Ogorman Lilly 2024 Manchester 01:30:15
Taylor Stephanie 2022 Birmingham 01:30:05
Leichsenring Aileen 2018 Leipzig 01:29:47
Stickelbrock Anne 2022 New York 01:29:29
Nash Debrenda 2024 Houston 01:29:40
Szymczak Bonnie 2024 Melbourne 01:29:23
Cramer Cathryn 2024 Fort Lauderdale 01:29:42
Burling Megan 2024 Dublin 01:29:48
Garcia Lahud Luisa 2024 Mexico City 01:29:57

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